What a Dietitian Eats for Breakfast and Why

They say breakfast is the most important meal of the day, so what do the diet experts really eat for breakfast and why? (Warning yummy breakfast recipe included)

We asked our local expert Dietician and Nutritionist- Katherina Zimmermann-Kah from Go-Healthy and here is what she had to say.

Katherina:  I feel it is important to focus on nurturing our bodies, to engage in thinking positively about change and to have a mindful approach to eating. Get away as far as possible from fad and restrictive diets!

Jodi: I love this and agree completely.  Breakfast is the best place to start when trying to make a positive change, get this right and it sets you up for the rest of the day.  So what do you eat for breakfast and why?

Katherina: My breakfast at the moment is a bowl of homemade muesli with 1 or 2 nectarines and a large decaf latte.

The homemade muesli contains rolled oats, shredded coconut, roasted almonds, dried apricots and sesame seeds/sunflower seeds.

I enjoy this breakfast in summer, mostly because of the fresh fruit. It provides a good amount of fibre and minerals and keeps me going until lunchtime.

I try to have the coffee a while before I have the muesli to not reduce the absorption of minerals (iron, zinc) from the food. Compounds from the coffee can bind to minerals and make them unavailable for the body. Some compounds in the oats and almonds do this as well, though.

I combine the muesli with fresh fruit to optimize iron/zinc absorption with the Vitamin. C from the fruit.

I have my muesli and my coffee with skim milk to slightly reduce my intake of saturated fatty acids (from the milk fat). I then can indulge in nice creamy cheese at other times in the day!

Jodi: Sounds yummy, healthy and super easy!  I guess you can mix and match the ingredients to suit your our taste. Thanks Katherina you’re super awesome!

Homemade Muesli Recipe:

Ingredients:

Note: Suggested Quantities Included & can be changed according taste.

5 cups of rolled oats,

½ cup shredded coconut,

½ cup roasted almonds,

½ cup dried apricots

½ cup sesame seeds

½ cup sunflower seeds.

Skim Milk, fruit & honey (optional) to serve

How to:

Place oats, coconut, nuts, seeds, dried apricots in an airtight container. Stir to combine.

Serve a portion into a bowl Serve with milk, fruit and honey.

Katherina’s Pro Tip:

Avoid drinking coffee with the muesli to not reduce the absorption of minerals (iron, zinc) from the food. Compounds from the coffee can bind to minerals and make them unavailable for the body.

Jodi’s Tip:

Lactose intolerant? -Try almond or coconut milk.

PS: Katherina also loves bake her family’s daily bread, a rye/wheat wholemeal sourdough bread. She started baking bread about 15 years ago and enjoy discussing grains, sourdough, prebiotics and gut health at every opportunity! The basic recipe for a sourdough loaf is in the recipe section of her website. Click here for more recipes from Katherina